Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	33.2% 5.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	4.78% 6.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	59.2% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.86mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	72.4% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 78mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Fuyu per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Fuyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Fuyu:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 200.5 times more Vitamin C than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 2.9 times more Vitamin B1 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fuyu provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Fuyu:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.4 times more Potassium and 1.3 times more Water than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 8.7 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 9.1 times more Selenium, 119.7 times more Sodium and 5.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fuyu contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Carbohydrate than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 4.1 times more Energy, 72.7 times more Fat, 64.3 times more Saturated Fat, 12.7 times more Omega 3, 306.3 times more Omega 6 and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6